A number of researchers believe that chronic inflammation---a process in which your body's immune system becomes off balance and begins to attack healthy tissue---might contribute not only to autoimmune diseases such as rheumatoid arthritis and lupus, but to ailments such as heart disease and cancer. Holistic physician Andrew Weil promotes his Wellness Diet as a way to help prevent and lessen chronic inflammation.
Carbohydrates
Weil's Anti-Inflammatory Diet calls for getting 40 to 50 percent of your calories from carbohydrates, mostly from whole grains, beans, winter squashes and sweet potatoes. Avoid high fructose corn syrup and eat fewer foods made from refined or starchy carbohydrates, including potato chips and pretzels. Try to take in at least 40 grams of fiber daily. Fruits and whole-grain cereals are good sources.
Fat
Use extra-virgin olive oil (or organic, expeller-pressed canola oil) as your main cooking oil, avoid margarine and other foods made with partially hydrogenated oils, and eat less saturated fat. Avoid other vegetable oils. Boost the amount of omega-3 fatty acids in your diet by eating oily fish such as salmon, sardines and herring, eating hemp or ground flaxseed, or taking fish oil supplements. Overall, Weil says, you should get about 30 percent of your daily calories from fat.
Protein
Get most of your protein, which should make up 20 to 30 percent of your daily calories, from plant-based products such as tofu and other soy foods, and beans. Eat less animal protein.
Phytonutrients
Phytonutrients are plant chemicals that may help protect against diseases such as cancer and heart disease. To get maximum benefits from phytonutrients, Weil says, drink tea instead of coffee, eat a variety of organically grown vegetables in various colors, especially vegetables in the cabbage family, and eat Asian mushrooms. If you drink alcohol, red wine (in moderation) is best. For a treat, enjoy plain dark chocolate (with a cocoa content of at least 70 percent).
Supplements
Weil recommends an antioxidant "cocktail" of vitamins C and E, carotenoids, selenium, a multivitamin, calcium, low-dose aspirin (if your doctor approves) and coenzyme Q10. Eat ginger and turmeric regularly, or take supplements of them.
Does It Work?
According to a review in the May 2009 "British Journal of Nutrition," some vitamins, plant chemicals and omega-3 fatty acids may play a role in the treatment of inflammatory diseases, but there is not yet really strong evidence that they work. Weil's Anti-Inflammatory Diet resembles the Mediterranean and Asian diets, which have been shown to have health benefits, and includes foods that the Arthritis Foundation recommends for arthritis sufferers.
